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"Knowledge is Power!"
Most people in the UK today want to change something about their body.
Whether that involves losing weight, getting fit, building muscle, changing dietary habits, improving mental wellbeing and confidence, or simply just making it easier to perform day to day tasks - the list of reasons to start exercise and diet programs is virtually endless.
The only major reason why people do not succeed in achieving thir targets is because they lack knowledge of the correct forms of healthy eating and exercise.
As a result, they fail to see any progression and lose heart, or alternatively, do not bother starting at all. This is where a personal trainer comes in.
There is an abundance of dietary and exercise advice available, some of it opinion, some of it scientific fact, but a lot of it contradictory.
As a result, there is so much information out there now that most people do not know where to start and are duly put off.
As a fitness professional, it is myjob to be knowledgable about correct and effective forms of nutrition and exercise, stay up to date with all new developments in the industry, and convey this information in a way that is both clear and effective for the client.
Admittedly, there is a lot to take in should you want to investigate in depth the ins and outs of fitness and nutrition, and it is at times extremely scientific.
However the complicated science involved with nutrition and exercise only really come into play when dealing with top athletes looking to improve performance.
For the member of public looking to lose weight and get fit, the elements involved are quite simple:
1) Follow a healthy eating plan
2) Exercise a MINIMUN of 3 times per week
3) Make small lifestyle changes and stick to them
Basic Science of Body Fat Management
"To reduce your body fat, you have to utilise more calories than you consume. This a Calorie Deficit."
The equations below are based on an adult with a basic metabolic rate of 2000 calories per day. Therefore, throughout the course of the day, this adult will burn 2000 calories from their day to day activities.
They demonstrate how increased activity and a healthy eating plan can create a calorie deficit.
No exercise and no nutrition plan
Basic Metabloic Rate (BMR) -2000 cals
Consume 2000 cals
Exercise -0 cals
= Balance
Body fat stays the same as the individual is only burning as many calories as they are consuming.
No exercise and no nutrition plan
Basic Metabloic Rate (BMR) -2000 cals
Consume 2500 cals
Exercise -0 cals
= Imalance - additional 500 cals stored in fat
Body fat increases as more calories are being consumed than are being burnt off.
Participating in exercise but no nutrition plan
Basic Metabloic Rate (BMR) -2000 cals
Consume 2000 cals
Exercise -170 cals (this figure may vary depending on exercise level)
= Deficit of 170 cals
Body fat will reduce but at a slow rate as this is not a big deficit.
Exercise and nutrition plan and increased active lifestyle
Basic Metabloic Rate (BMR) -2000 cals
Consume 1700 cals
Exercise -170 cals
Walk to shops -100 cals
= Deficit of 500 cals!!
Body fat is reduced by 500 calories which is a big deficit!
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